Curd Protein: How Much Is in 200g, 250 ml and 500g Dahi?
Curd Protein: How Much Is in 200g, 250 ml and 500g Dahi?
- How Much Protein in 100g, 200g, 250g and 500g Dahi?
- How Much Protein in 200 ml and 250 ml Curd?
- Full Fat vs Low Fat Dahi
- Curd vs Greek Yogurt: Why Such a Big Difference?
- Do You Need a Yogurt Maker?
- Amul vs Mother Dairy vs Homemade
- Can You Eat Curd at Night? The Truth
- Curd for Weight Loss
- What to Eat with Curd for More Protein
- How Much Curd Per Day?
- The Curd Upgrade Trick
- FAQs
Every Indian eats curd. But most people don't know how much protein their bowl of dahi really has.
And almost nobody knows the simple trick that doubles curd protein without spending more money.
Our numbers come from India's food tables (IFCT 2017, ICMR-NIN), the USDA food database and the Amul Masti Dahi label. Every source is listed at the end.
We also answer the big question for anyone eyeing a yogurt maker (curd maker): does setting curd at home give you more protein? Short answer below.
How Much Protein in 100g, 200g, 250g and 500g Dahi?
Curd protein is about 3.3 to 3.7 g per 100 g of plain homemade dahi. So 200 g of dahi gives about 6.5 to 7.4 g protein. 250 g gives about 8.2 to 9.2 g. And 500 g (half kg) gives about 16.3 to 18.4 g. One medium katori of curd is close to 150 g, so it gives about 5 g protein.
Why a range? India's food tables have no separate row for dahi. Setting milk into curd does not remove anything, so the protein stays about the same as in the milk. The IFCT 2017 tables (ICMR-NIN) list 3.26 g protein per 100 g for whole cow milk and 3.68 g for whole buffalo milk. The USDA lists 3.47 g for plain whole-milk yogurt.
Packaged dahi can have a little more. The Amul Masti Dahi label lists 4.0 g protein per 100 g, so 200 g of Amul Masti Dahi gives 8 g protein.
Here is the full curd protein chart, gram by gram. The middle column is homemade dahi from whole cow or buffalo milk. The last column uses the Amul Masti Dahi label.
| Serving Size | Weight of Dahi | Protein (homemade dahi) | Protein (Amul Masti Dahi) |
|---|---|---|---|
| Small bowl | 100 g | 3.3 to 3.7 g | 4 g |
| 1 medium katori | 150 g | 4.9 to 5.5 g | 6 g |
| 1 large bowl | 200 g | 6.5 to 7.4 g | 8 g |
| 1 big cup | 250 g | 8.2 to 9.2 g | 10 g |
| Big serving | 300 g | 9.8 to 11 g | 12 g |
| Two big bowls | 400 g | 13 to 14.7 g | 16 g |
| Half kg pack | 500 g | 16.3 to 18.4 g | 20 g |
| 1 kg pack | 1 kg (1,000 g) | 32.6 to 36.8 g | 40 g |
| 1 glass lassi (300 ml), half curd and half water | about 150 g curd | 4.9 to 5.5 g | 6 g |
One katori of dahi gives about 5 g protein. That is modest. But many Indian homes eat curd more than once a day, so it adds up.
How Much Protein in 200 ml and 250 ml Curd?
250 ml of curd has about 8.4 to 9.5 g protein. 200 ml of curd has about 6.8 to 7.6 g protein. Curd is a little heavier than water, so 1 ml of curd weighs about 1.04 g. That means 250 ml of curd weighs about 259 g.
We worked out the weight from the USDA, which lists one 8 fluid ounce cup (236.6 ml) of plain yogurt as 245 g. Thick or hung curd packs more into each ml, so treat these numbers as close estimates.
| Curd by Volume | Approximate Weight | Protein (homemade dahi) |
|---|---|---|
| 100 ml | about 104 g | 3.4 to 3.8 g |
| 150 ml | about 155 g | 5.1 to 5.7 g |
| 200 ml | about 207 g | 6.8 to 7.6 g |
| 250 ml (1 cup) | about 259 g | 8.4 to 9.5 g |
| 300 ml | about 311 g | 10.1 to 11.4 g |
| 500 ml (half litre) | about 518 g | 16.9 to 19.1 g |
| 1 litre | about 1,036 g | 33.8 to 38.1 g |
Packaged dahi with 4.0 g protein per 100 g (Amul Masti Dahi) gives about 10.4 g in 250 ml and 8.3 g in 200 ml.
Full Fat vs Low Fat Dahi: Which Has More Protein?
This surprises people. Low fat dahi can have as much or more protein per 100 g than full fat dahi:
| Type | Protein Per 100g | Calories Per 100g |
|---|---|---|
| Full fat dahi from whole buffalo milk | about 3.7 g | about 107 kcal |
| Full fat dahi from whole cow milk | about 3.3 g | about 73 kcal |
| Toned milk dahi (Amul Masti Dahi label) | 4.0 g | 61.5 kcal |
Why? Protein sits in the milk solids, not in the fat. The Amul Masti Dahi label lists 11.2% milk solids-not-fat (SNF) and only 3.1% fat. The milk rows come from IFCT 2017 (whole buffalo milk 449 kJ, whole cow milk 305 kJ per 100 g).
For weight loss: toned milk dahi gives the same or more protein for fewer calories. A smart swap.
Curd vs Greek Yogurt: Why Such a Big Difference?
Regular dahi has about 3.3 to 3.7 g protein per 100 g. Plain Greek yogurt has about 9 to 10 g per 100 g in the USDA data (whole milk 9.0 g, low fat 9.95 g, non-fat 10.2 g). That is about 2.5 to 3 times more.
How? Greek yogurt is just strained dahi.
| Type | Protein Per 100g | How It's Made |
|---|---|---|
| Regular homemade dahi | 3.3 to 3.7 g | Milk fermented with culture |
| Plain Greek yogurt (USDA) | 9 to 10 g | Yogurt strained to remove whey liquid |
| Hung curd (homemade, strained to half its weight) | about 6.5 to 7 g | Regular dahi strained at home |
When you strain dahi, water (whey) drains out. Most of the protein stays in the solids. Same dahi. Much more protein per gram. For more on store and homemade Greek yogurt, read our Greek yogurt protein guide.
Do You Need a Yogurt Maker to Get More Protein?
Many people search for a yogurt maker hoping it boosts protein. Here is the honest answer.
A curd maker does not add protein. It just sets curd perfectly every time.
The machine holds milk at a steady 40–45°C for 6–8 hours. That is the exact warmth lactic-acid cultures need to set thick dahi. Too cold and it stays runny. Too hot and the bacteria die.
Set curd from a yogurt maker has the same protein as the milk you use, about 3.3 to 3.7 g per 100 g for whole cow or buffalo milk (IFCT 2017). The machine fixes texture and consistency, not protein.
One more win: homemade set curd has live cultures. A dietician quoted by Hindustan Times (April 2025) says dahi "contains live cultures that support gut health and digestion". She also says Greek yoghurt has "7-12 grams of protein in just a hundred grams".
So a yogurt maker is worth it if you want thick, fresh, probiotic curd daily — then strain a portion for high-protein hung curd.
InstaCuppa Automatic Curd Maker Machine
Rs 999 (MRP Rs 1,199), 1 litre, in stock on 22 October 2026. Holds milk at around 40 to 45°C; curd sets in 6 to 8 hours.
Shop NowAmul vs Mother Dairy vs Homemade
| Brand / Type | Protein Per 100g (approx) | Notes |
|---|---|---|
| Homemade dahi (whole cow or buffalo milk) | 3.3 to 3.7 g | Same as the milk (IFCT 2017 milk rows) |
| Amul Masti Dahi (plain) | 4.0 g | From the label: toned milk, 61.5 kcal |
| Mother Dairy dahi (plain) | Check the pack | We could not read an official label online |
| Amul Greek yogurt | Check the pack | Strained, so much higher than dahi |
| Epigamia Greek yogurt | Check the pack | Plain Greek yogurt is 9 to 10 g in USDA data |
For regular dahi, brands differ by less than 1 g per 100 g. The big protein difference comes from whether the curd is strained or not, not from the brand name. For taste, price and texture, see our homemade curd vs Amul vs Mother Dairy comparison.
Can You Eat Curd at Night? The Truth
FACT: We found no good scientific evidence for this in healthy adults. For most healthy people, eating curd at night is perfectly fine. The belief comes from Ayurveda, but modern nutrition research does not support avoiding curd at night for healthy adults.
Most of the protein in curd is casein. Casein makes up about 80% of the protein in cow's milk (Wikipedia). In one study, 16 young men who drank 40 g of casein before sleep after a workout made more protein in their body overnight (Res and others, 2012). A katori of curd has only about 5 g protein, so it is a small help, not a muscle plan. For the full answer, read Can You Eat Curd at Night?
When to be careful at night:
- If you have severe acid reflux or acidity problems
- If you are lactose intolerant
- If you eat very large portions late at night
For everyone else — go ahead. Eat curd at night.
Curd for Weight Loss
Yes, curd can help with weight loss. Here is why:
- Protein adds to fullness — a katori of dahi adds about 5 g protein to a meal
- Low calorie — toned milk dahi has about 61.5 kcal per 100 g (Amul Masti Dahi label)
- Live cultures — dahi has live cultures that support gut health and digestion
- Replaces fried snacks — a bowl of plain dahi has far fewer calories than a packet of fried chips
Best curd for weight loss: plain toned milk dahi or hung curd. Avoid flavoured curd or fruit yogurt with added sugar. Sugar adds calories without extra protein. For the full answer, read Is Curd Good for Weight Loss?
| Type | Protein | Calories | Good for Weight Loss? |
|---|---|---|---|
| Plain toned milk dahi (Amul Masti Dahi label) | 4.0 g per 100 g | 61.5 kcal | Yes — best choice |
| Hung curd / plain Greek yogurt | about 6.5 to 10 g per 100 g | about 73 to 97 kcal (USDA Greek, low fat to whole) | Yes — most protein |
| Full fat dahi (whole milk) | 3.3 to 3.7 g per 100 g | about 73 to 107 kcal | Okay in small amounts |
| Sweetened / flavoured curd | check the label | higher, from added sugar | No — avoid |
What to Eat with Curd for More Protein
Curd protein alone is not a lot. But combined with other foods, it builds up fast. We used 1 katori = 150 g dahi and IFCT 2017 values per 100 g of dry food: atta 10.57 g, raw rice 7.94 g, toor dal 21.70 g, whole moong 22.53 g.
| Meal Combination | Approximate Total Protein |
|---|---|
| 1 katori dahi + 2 rotis (60 g atta) | about 11 to 12 g |
| 1 katori dahi + dal chawal (30 g toor dal, 60 g rice) | about 16 to 17 g |
| 1 katori hung curd + khichdi (40 g rice, 30 g dal) | about 19 to 20 g |
| 1 glass lassi + 2 rotis + sabzi | about 11 to 12 g, plus a little from the sabzi |
| 1 katori dahi + sprouts salad (50 g dry moong) | about 16 to 17 g |
The key is to pair curd with a dal or legume-based dish. ICMR-NIN's Dietary Guidelines for Indians (2024) say: "Vegetarians can meet their quality protein needs by taking recommended levels of pulses, beans, peas & milk/curd." They also say: "Combining cereals with pulses in the ratio of 3:1 will improve the quality of protein in a meal."
How Much Curd Per Day?
There is no official daily limit for curd alone. ICMR-NIN's 2024 guidelines group milk and curd together. Our suggestion for most healthy adults is 150 to 300 g a day (1 to 2 katoris).
- General health: 150–200g per day (1–2 katoris)
- Weight loss: 200–250g per day (low fat, plain)
- Muscle building: 250–300g per day (ideally hung curd for more protein)
Be careful if you have:
- Lactose intolerance — reduce to small portions or avoid
- Kidney problems — protein control may be needed
- Milk allergy — skip curd completely, because curd is made from milk
The Curd Upgrade Trick
Regular dahi has about 3.3 to 3.7 g protein per 100 g. Hung curd (strained dahi) has about 6.5 to 7 g protein per 100 g when it drains to half its weight.
To make hung curd at home:
1. Put 500 g regular dahi in a clean muslin cloth
2. Tie the ends and hang it over your sink or a bowl
3. Leave for 4 to 6 hours (or overnight in the fridge)
4. 500 g dahi becomes about 250 g hung curd, with most of the protein packed into half the weight
This turns a plain pack of dahi into thick hung curd that is close to Greek yogurt. You pay only for the dahi. For recipes, see our hung curd recipe guide.
Same curd. Same price. About double the protein per spoon. Zero extra cost.
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Make a High-Protein Curd Shake
Blend one katori (150 g) of hung curd with a medium banana and a little honey. That gives about 11 to 12 g protein.
Shop the InstaCuppa Portable Blender (Rs 1,999) →Read More in This Protein Series
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- Paneer Protein: Exact Grams Per 100g
- Dal Protein: Which Dal Has the Most Protein?
- Soya Chunks Protein: 52g Per 100g
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Frequently Asked Questions
How much protein is in 200g of dahi?
200 g of dahi has about 6.5 to 7.4 g protein. That is one large bowl. For comparison, 150 g (one medium katori) gives about 5 g, 250 g gives about 8.2 to 9.2 g, and 500 g gives about 16.3 to 18.4 g. These numbers are for plain homemade dahi from whole cow or buffalo milk. 200 g of Amul Masti Dahi gives 8 g.
How much protein is in curd (dahi)?
Regular homemade dahi has about 3.3 to 3.7 g protein per 100 g. One medium katori (150 g) gives about 5 g protein. Hung curd or Greek yogurt gives about 6.5 to 10 g per 100 g.
Which has more protein — curd or Greek yogurt?
Greek yogurt has about 2.5 to 3 times more protein (9 to 10 g per 100 g vs 3.3 to 3.7 g for regular dahi). Greek yogurt is strained yogurt. Straining removes water and concentrates the protein.
Can I eat curd at night?
Yes, for most healthy people curd at night is fine. We found no good evidence that curd at night causes a cold. Most of the protein in curd is casein, a slow-digesting milk protein. A katori has only about 5 g protein, so it is a small help.
Is curd good for weight loss?
Yes. Plain toned milk dahi has about 61.5 kcal and 4.0 g protein per 100 g (Amul Masti Dahi label). It is filling, low in calories, and has live cultures. Avoid sweetened or flavoured curd — they add calories without extra protein.
What is the difference between Amul curd and homemade curd in protein?
Amul Masti Dahi lists 4.0 g protein per 100 g. Homemade dahi from whole cow or buffalo milk has about 3.3 to 3.7 g. The difference is under 1 g. The big upgrade is switching from regular to Greek-style (strained) curd.
How much curd should I eat per day?
There is no official limit for curd alone. Our suggestion for most healthy adults is 150 to 300 g a day (1 to 2 katoris). For muscle building, use hung curd for more protein. Reduce or avoid if you have lactose intolerance.
Does a curd maker or yogurt maker give more protein?
No. A curd maker holds milk at around 40 to 45°C but does not add protein. Set curd has the same protein as its milk, about 3.3 to 3.7 g per 100 g. To get more protein, strain it into hung curd (about 6.5 to 7 g per 100 g).
Kya dahi mein protein hota hai?
Haan, dahi mein protein hota hai. In English: yes, curd has protein. Plain homemade dahi has about 3.3 to 3.7 g protein in every 100 g, and 1 kilo dahi has about 33 to 37 g. Amul Masti Dahi lists 4.0 g per 100 g.
How much protein is in 250 ml curd?
250 ml of curd weighs about 259 g and has about 8.4 to 9.5 g protein. 200 ml of curd has about 6.8 to 7.6 g protein. These are close estimates, because 1 ml of curd weighs about 1.04 g.
How much protein is in 1 kg dahi?
1 kg of plain homemade dahi has about 32.6 to 36.8 g protein. Half a kg (500 g) has about 16.3 to 18.4 g. 1 kg of Amul Masti Dahi has about 40 g, from its label of 4.0 g per 100 g.
Sources
- ICMR-NIN, Indian Food Composition Tables (IFCT) 2017: whole cow milk L002 (protein 3.26 g, 305 kJ per 100 g), whole buffalo milk L001 (3.68 g, 449 kJ), atta A019 (10.57 g), raw rice A015 (7.94 g), toor dal B021 (21.70 g), whole moong B011 (22.53 g). IFCT 2017 has no separate dahi row.
- USDA FoodData Central: plain whole-milk yogurt 171284 (3.47 g protein, 61 kcal, 1 cup of 8 fl oz = 245 g); Greek yogurt whole milk 171304 (9.0 g, 97 kcal), low fat 170903 (9.95 g, 73 kcal), non-fat 170894 (10.2 g); raw banana 173944 (1.09 g, medium 118 g).
- Dudhsagar Dairy (Amul), Amul Masti Dahi product page: per 100 g 61.5 kcal, fat 3.1 g, protein 4.0 g, SNF 11.2%, toned milk.
- ICMR-NIN, Dietary Guidelines for Indians 2024, booklet (cereals with pulses 3:1; pulses and milk/curd for vegetarian protein).
- Hindustan Times (25 April 2025), Traditional dahi vs Greek yoghurt — dietician’s view (live cultures; Greek yoghurt 7-12 g protein per 100 g).
- Times of India (updated 4 January 2026), Greek yogurt vs Indian dahi: nutrition and uses (Greek yogurt has almost twice the protein of regular low-fat yogurt; straining concentrates protein).
- Res PT and others, Protein ingestion before sleep improves postexercise overnight recovery, Med Sci Sports Exerc 2012 (40 g casein before sleep, 16 young men).
- Wikipedia: Casein (about 80% of the protein in cow's milk).
- InstaCuppa store product data: Automatic Curd Maker Machine (Rs 999, in stock, around 40 to 45°C, 6 to 8 hours) and Portable Blender (Rs 1,999, in stock), read 22 October 2026.
This article is for general information, not medical advice. If you have a kidney condition, lactose intolerance, or a milk allergy, talk to a doctor or dietitian before changing how much curd you eat.
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